Monday Day 22

Felt good--legs feeling much stronger.

Gym Buddy Set Report on Mar 1, 2011

1 Workouts and All Exercises
Between Feb 28, 2011 and Feb 28, 2011


2/28/11 Squat in Group A Legs
7:50:35 AM 55 x 12
7:52:16 AM 55 x 12
7:53:08 AM 65 x 12
7:59:32 AM 70 x 12
7:59:42 AM 75 x 12
8:02:19 AM 75 x 10

2/28/11 Leg Extension in Group A Legs
8:03:54 AM 110 x 12
8:04:38 AM 130 x 10
8:05:22 AM 150 x 10
8:06:12 AM 155 x 10

2/28/11 Lunges in Group A Legs
8:09:06 AM 55 x 10
8:09:13 AM 65 x 10
8:12:03 AM 75 x 10

2/28/11 Calf Raise in Group A Legs
8:12:42 AM 75 x 22
8:13:25 AM 75 x 22
8:15:32 AM 85 x 22
8:21:52 AM 85 x 22

2/28/11 Leg Curl in Group A Legs
8:26:40 AM 50 x 10
8:26:41 AM 50 x 10
8:26:47 AM 50 x 8

Sunday Day 20

Tried to go cycling and got a blow out, changed it and got another one! Did make it to the gym later in the day to lift.

Gym Buddy Set Report on Feb 27, 2011

1 Workouts and All Exercises
Between Feb 27, 2011 and Feb 27, 2011


2/27/11 Pulldowns in Group A Back And Shoulders
4:00:43 PM 70 x 10
4:01:50 PM 80 x 10
4:03:06 PM 80 x 10
4:04:21 PM 90 x 8
4:04:39 PM 100 x 8
4:05:18 PM 100 x 6

2/27/11 Front Raises in Group A Back And Shoulders
4:06:38 PM 35 x 10
4:07:26 PM 40 x 10
4:08:20 PM 40 x 10
4:09:18 PM 40 x 10
4:10:06 PM 50 x 10

2/27/11 Overhead Press in Group A Back And Shoulders
4:13:27 PM 20 x 10
4:15:01 PM 25 x 10
4:15:25 PM 25 x 9
4:17:33 PM 25 x 9

2/27/11 Tbar in Group A Back And Shoulders
4:18:45 PM 60 x 10
4:19:49 PM 70 x 10
4:21:21 PM 80 x 7
4:22:23 PM 80 x 9

2/27/11 Rope Pulldown in Group A Back And Shoulders
4:23:11 PM 30 x 10
4:23:18 PM 40 x 10
4:24:19 PM 40 x 10

Saturday Day 20

2/26/11 Dumbbell Press in Group A Chest And Arms
10:21:57 AM 25 x 10
10:24:55 AM 30 x 10
10:24:57 AM 35 x 12
10:28:06 AM 35 x 8

2/26/11 Dumbbell Flys in Group A Chest And Arms
10:29:52 AM 25 x 12
10:31:26 AM 30 x 12
10:33:09 AM 30 x 12

2/26/11 Dumbbell Curls in Group A Chest And Arms
10:35:06 AM 20 x 15
10:37:17 AM 25 x 10
10:38:54 AM 25 x 10
10:40:34 AM 25 x 10
10:42:37 AM 25 x 10

2/26/11 Bench Press in Group A Chest And Arms
10:43:50 AM 65 x 10
10:47:00 AM 65 x 10
10:48:08 AM 75 x 10
10:50:02 AM 75 x 10
10:51:55 AM 75 x 8
10:53:34 AM 75 x 8

2/26/11 Dips in Group A Chest And Arms
10:58:04 AM 0 x 20
10:58:08 AM 10 x 20
10:58:09 AM 10 x 20
10:58:11 AM 10 x 20

Friday Day 19

Worked ALL day and couldn't get to gym. Managed to get in a very short run.

Had vegetarian indian food for dinner. Chose light options but this was my 'free' meal for sure--have no idea even what's in that food nevermind calculating it.

Thusday Day 18

2/24/11 Squat in Group A Legs
4:59:50 PM 50 x 12
5:01:16 PM 50 x 12
5:02:18 PM 60 x 12
5:03:13 PM 70 x 10
5:06:07 PM 70 x 10
5:06:08 PM 70 x 10

2/24/11 Lunges in Group A Legs
5:10:41 PM 50 x 10
5:12:32 PM 60 x 10
5:14:08 PM 60 x 10

2/24/11 Leg Extension in Group A Legs
5:17:28 PM 130 x 10
5:20:09 PM 150 x 10
5:21:47 PM 155 x 10
5:22:47 PM 155 x 10

2/24/11 Leg Curl in Group A Legs
5:26:06 PM 50 x 10
5:27:54 PM 55 x 10

5:27:54 PM 55 x 10

2/24/11 Calf Raise in Group A Legs: This was on the Calf Rotary Machine instead, that's why weight is so high
5:37:46 PM 110 x 22
5:38:55 PM 150 x 25
5:39:49 PM 150 x 25
5:41:08 PM 170 x 25
5:41:52 PM 170 x 25

Weds. Day 17

Tuesday Day 16

The weight on loseit might not be accurate, don't want to weigh in just yet. Darn gum again! oh well. Lifting felt pretty good. Also did 25mins on eliptical

Have been totally terrible about water intake, need to get back on the program

2/22/11 Seated Row [sorry, Tbar was annoying elbow] in Group A Back And Shoulders
7:41:32 AM 50 x 10
7:41:36 AM 70 x 10
7:41:43 AM 80 x 10 Seated row
7:46:06 AM 90 x 8

2/22/11 Pulldowns in Group A Back And Shoulders
7:48:52 AM 70 x 10
7:50:22 AM 80 x 10
7:52:11 AM 90 x 8
7:53:22 AM 100 x 8
7:54:27 AM 100 x 6

2/22/11 Front Raises in Group A Back And Shoulders
7:56:41 AM 30 x 10
7:57:44 AM 40 x 10
7:59:04 AM 40 x 10
8:00:41 AM 45 x 8

2/22/11 Overhead Press in Group A Back And Shoulders
8:01:44 AM 20 x 10
8:03:06 AM 22 x 10
8:04:18 AM 22 x 10
8:06:20 AM 22 x 10

2/22/11 Rope Pulldown in Group A Back And Shoulders
8:08:04 AM 30 x 10
8:10:05 AM 30 x 10
8:10:07 AM 30 x 10

April 22

4/22/11 Sumo Squat Db in Group C Legs
7:26:55 AM 20 x 10
7:28:16 AM 20 x 10
7:32:55 AM 40 x 10
7:32:56 AM 40 x 10
7:33:31 AM 40 x 10
7:34:43 AM 40 x 10

4/22/11 Deadlift Db in Group C Legs
7:36:21 AM 20 x 12
7:37:37 AM 20 x 12
7:38:48 AM 25 x 12
7:40:12 AM 25 x 12
7:41:47 AM 25 x 12

4/22/11 Leg Press in Group C Legs
7:45:34 AM 120 x 20
7:46:13 AM 120 x 20
7:47:01 AM 120 x 20
7:48:00 AM 120 x 20
7:48:49 AM 140 x 10
7:49:20 AM 140 x 10

4/22/11 Calf Raise in Group C Legs
7:50:39 AM 45 x 22
7:50:47 AM 70 x 22
7:50:48 AM 70 x 22
7:50:49 AM 70 x 22
7:50:49 AM 70 x 22
8:03:36 AM 45 x 22

4/22/11 Squat in Group C Legs
8:05:45 AM 40 x 10
8:05:46 AM 40 x 10
8:05:46 AM 40 x 10
8:05:47 AM 40 x 10
8:05:50 AM 40 x 10

Monday Day 15

Whoops, sorry about the missed posting.

2/21/11 Bench Press in Group A Chest And Arms
5:23:52 PM 65 x 10
5:26:34 PM 65 x 10
5:26:42 PM 75 x 10
5:29:00 PM 75 x 10
5:29:02 PM 75 x 10
5:29:04 PM 75 x 10

2/21/11 Dumbbell Press in Group A Chest And Arms
5:36:17 PM 22 x 12
5:36:21 PM 30 x 12
5:37:33 PM 30 x 12
5:39:14 PM 30 x 12

2/21/11 Dumbbell Curls in Group A Chest And Arms
5:41:36 PM 20 x 12
5:43:12 PM 20 x 12
5:44:33 PM 25 x 8
5:45:57 PM 25 x 8
5:46:17 PM 25 x 10

2/21/11 Dumbbell Flys in Group A Chest And Arms
5:51:14 PM 20 x 12
5:54:13 PM 30 x 12
5:55:27 PM 30 x 12

2/21/11 Dips in Group A Chest And Arms
5:56:18 PM 0 x 20
5:57:37 PM 15 x 20
5:58:42 PM 15 x 20
6:00:03 PM 15 x 20

Sunday Day 14

2/20/11 Leg Extension in Group A Legs
10:50:02 AM 70 x 12
10:50:52 AM 110 x 12
10:51:53 AM 130 x 12
10:53:32 AM 130 x 10

2/20/11 Calf Raise in Group A Legs
10:54:44 AM 45 x 22
10:55:10 AM 70 x 20
10:55:42 AM 70 x 20
10:56:35 AM 70 x 20
10:57:29 AM 80 x 20

2/20/11 Lunges in Group A Legs
11:00:26 AM 45 x 10
11:01:39 AM 55 x 10
11:03:34 AM 55 x 10

2/20/11 Leg Curl in Group A Legs
11:11:00 AM 55 x 10
11:11:59 AM 55 x 10
11:13:11 AM 55 x 10
11:14:45 AM 55 x 10

2/20/11 Squat in Group A Legs
11:16:09 AM 45 x 12
11:17:45 AM 65 x 12
11:18:58 AM 65 x 12
11:20:41 AM 65 x 12
11:21:49 AM 65 x 12

Friday Day 12

Was tired today because of an overall lack of sleep this week. Completely forgot to track calories all day and at this point can't remember to go back. Was basically a normal day, did feel a little snacky in the late afternoon, probably because I was tired.

Run 40 minutes:

2/18/11 Pulldowns in Group A Back And Shoulders
7:40:21 AM 70 x 10
7:41:55 AM 80 x 10
7:43:50 AM 90 x 10
7:45:13 AM 100 x 6
7:47:40 AM 100 x 6

2/18/11 Front Raises in Group A Back And Shoulders
7:49:16 AM 30 x 10
7:50:43 AM 40 x 10
7:52:14 AM 40 x 10
7:54:09 AM 50 x 8

2/18/11 Overhead Press in Group A Back And Shoulders
7:56:09 AM 20 x 10
7:57:45 AM 20 x 10
7:57:56 AM 25 x 10
8:01:10 AM 25 x 10

2/18/11 Tbar in Group A Back And Shoulders
8:04:47 AM 25 x 10
8:04:57 AM 35 x 10
8:07:03 AM 35 x 10
8:09:06 AM 35 x 10

2/18/11 Rope Pulldown in Group A Back And Shoulders
8:14:19 AM 30 x 10
8:16:06 AM 30 x 10
8:17:48 AM 30 x 10

Day 11

2/17/11 Bench Press in Group A Chest And Arms
6:30:40 AM 65 x 10
6:31:35 AM 65 x 10
6:33:22 AM 75 x 10
6:34:33 AM 75 x 10
6:36:28 AM 75 x 10

2/17/11 Dumbbell Flys in Group A Chest And Arms
6:39:12 AM 20 x 12 Incline
6:43:06 AM 30 x 10
6:45:06 AM 35 x 10

2/17/11 Dumbbell Press in Group A Chest And Arms
6:45:35 AM 20 x 12 Incline
6:47:03 AM 25 x 12
6:48:36 AM 30 x 10
6:51:11 AM 30 x 10

2/17/11 Dumbbell Curls in Group A Chest And Arms
6:53:01 AM 15 x 10
6:55:01 AM 20 x 10
6:58:42 AM 25 x 10
7:00:35 AM 25 x 8
7:02:30 AM 25 x 8

2/17/11 Dips in Group A Chest And Arms
7:03:22 AM 0 x 20
7:05:55 AM 0 x 20
7:11:10 AM 0 x 20
7:12:02 AM 0 x 20

Day 10

H.I.I.T was awesome but it kind of HIT me right back. I got a little too excited about sprinting on the treadmill and really went for it. Felt good while it was happening but hamstring is a little sore today. Whoops. Back to icing and the foam roller. *sigh*

Day 9

2/15/11 Squat in Group A Legs
8:32:00 AM 55 x 12
8:40:48 AM 85 x 10
8:41:36 AM 95 x 8
8:47:23 AM 105 x 8
8:52:08 AM 145 x 6
8:53:07 AM 145 x 8

2/15/11 Leg Extension in Group A Legs
8:54:39 AM 80 x 12
8:55:27 AM 110 x 10
8:58:17 AM 130 x 10
8:59:20 AM 150 x 10

2/15/11 Lunges in Group A Legs
9:03:57 AM 30 x 10
9:05:25 AM 45 x 10
9:06:48 AM 45 x 10

2/15/11 Calf Raise in Group A Legs
9:09:07 AM 45 x 20
9:09:34 AM 75 x 20
9:11:18 AM 75 x 20
9:24:25 AM 75 x 16
9:27:01 AM 85 x 18

2/15/11 Leg Curl in Group A Legs
9:32:47 AM 50 x 10
9:33:28 AM 50 x 10
9:34:48 AM 50 x 8
9:35:50 AM 55 x 8
9:37:19 AM 55 x 6

Day 8

2/14/11 Pulldowns in Group A Back And Shoulders
7:18:54 AM 70 x 10
7:19:07 AM 70 x 12
7:19:12 AM 110 x 6
7:20:18 AM 90 x 8
7:22:26 AM 90 x 8

2/14/11 Tbar in Group A Back And Shoulders
7:26:42 AM 25 x 10
7:27:46 AM 35 x 10
7:28:49 AM 35 x 10
7:31:02 AM 35 x 10

2/14/11 Rope Pulldown in Group A Back And Shoulders
7:36:07 AM 20 x 10
7:36:43 AM 30 x 10
7:37:50 AM 30 x 10
7:38:42 AM 40 x 10

2/14/11 Overhead Press in Group A Back And Shoulders
7:41:49 AM 15 x 10
7:42:37 AM 25 x 10
7:44:03 AM 25 x 10
7:44:40 AM 25 x 10

2/14/11 Front Raises in Group A Back And Shoulders
7:47:30 AM 30 x 10
7:49:17 AM 35 x 10
7:50:55 AM 35 x 10
7:52:06 AM 40 x 10

Day 7

Gym buddy missed some sets in here but overall had a good lift. Slowly adding weight as elbow will allow.

2/13/11 Dumbbell Flys in Group A Chest And Arms
10:24:35 AM 20 x 12 Incline

2/13/11 Dumbbell Press in Group A Chest And Arms
10:28:33 AM 30 x 10
10:31:01 AM 35 x 10

2/13/11 Dumbbell Flys in Group A Chest And Arms
10:31:46 AM 25 x 12 Incline
10:38:02 AM 30 x 12

2/13/11 Dumbbell Curls in Group A Chest And Arms
10:38:35 AM 15 x 10 Hammer curl
10:42:35 AM 20 x 10
10:42:45 AM 25 x 9
10:44:22 AM 25 x 9

2/13/11 Dips in Group A Chest And Arms
10:50:05 AM 0 x 20 On bench
10:51:16 AM 0 x 20
10:52:41 AM 0 x 20
10:54:04 AM 0 x 23

2/13/11 Bench Press in Group A Chest And Arms
11:05:06 AM 45 x 10
11:05:18 AM 65 x 10
11:06:05 AM 65 x 10
11:08:15 AM 75 x 10
11:09:18 AM 75 x 8

Nutrients:

Day 6

Legs. Hammy feeling better so was able to add a bit more weight. Still being conservative until leg feels 100%.

Day 5

Day off from lifting. Did first HIIT on spin bike for 15 minutes. Will enjoy it much more when I'm outside :o)

Food intake:

Day 4

I was confused on a couple of the exercises so the pulldowns weren't really pulldowns. Next time. Felt good today. Tomorrow, cardio only. Really amazed how full I feel all the time.

Managed to get in 120oz of water.

Day 3

Felt great today. Had an awesome massage which made both my hammy and my elbow situation feel much better. Was able to get through my arm workout with light weights. Didn't do Dips b/c I didn't want to push my luck with my elbow. It felt fine through the exercises, only noticed the slightest discomfort when I was doing the 'heavier' bench press.

Took the world's lamest spin class--if the weather doesn't change soon I'm going to lose it. At one point the teacher was standing up on the floor pedaling her arms in the air to inspire us to spin faster. The 'sprint' was to an acoustic version of "Great Balls of Fire." gah.

[I CAN'T WAIT to get back on my bike outside. Have I mentioned that? Sprinting down the flats at 30mph, bombing down hills, riding up and down the rollers past the barns and the reservoirs--*sigh*]

I lasted 25 minutes and left and popped into a Hip Hop dance class which was a hilarious spectacle but still a ton of fun. Somewhere between age 30 and 39 my rhythm completely dissolved. Need to work on that.

Today's Food and workouts: [click to enlarge]

Day 2

Back to the gym. Took it really slow and really light b/c of elbow hammy situation but both felt great.

Routine A: Legs [sorry for the time stamp, the gym buddy app puts it there, large gaps in time between sets means I was yapping with someone.

2/8/11 Leg Curl
4:41:32 PM 30 x 10
4:42:33 PM 30 x 10
4:42:42 PM 35 x 10
4:58:38 PM 40 x 10
4:59:05 PM 40 x 10

2/8/11 Calf Raise in None
5:11:47 PM 25 x 20
5:12:48 PM 50 x 20
5:13:55 PM 50 x 20
5:17:30 PM 50 x 20

2/8/11 Leg Extension in None
5:02:04 PM 50 x 12
5:02:29 PM 60 x 10
5:03:18 PM 70 x 10
5:04:25 PM 75 x 10

2/8/11 Lunges in None
5:07:02 PM 15 x 10
5:09:53 PM 15 x 10
5:10:51 PM 15 x 10

2/8/11 Squat in None
4:20:29 PM 45 x 8
4:28:04 PM 55 x 8
4:32:38 PM 60 x 8
4:32:55 PM 60 x 8
4:33:03 PM 60 x 8

Rode the indoor bike for 40 minutes which really feels like I'm doing nothing, can't wait to get back out on the road!!!

And today's food: